The most effective type of pillow might surprise you

How much did you think about how good that pillow might be for your comfort and health?

Using the wrong pillow can result in neck stiffness, back pain, and tiredness. So we decided to see what scientists have learned about how to find the right one.

Few studies on pillows, particularly general ones comparing pillow types, have been done in the US. And many of the studies that have been done had small sample sizes, so what they found may not apply to everybody.

One Australian study focusing on side sleepers found that foam contour pillows and feather pillows especially weren't very good, but that rubber/latex pillows surprisingly helped the most with alleviating neck pain. ( A review of a latex pillow online described it as heavy and stiff.)

Another study also found that feather pillows didn't perform well in terms of pillow temperature, comfort, and spinal alignment. The authors of that study concluded that a roll-shaped orthopedic pillow performed the best; even better than the memory foam pillow.

Perhaps the most interesting study tested three different pillow heights to determine which one was best for neck support by measuring the health of the muscles using a technique called electromyography. The best pillow was the middle height at 3.9 inches.

So according to these studies, the best kind of pillow is likely one that is made out of rubber, orthopedic, and keeps your neck in line with your spine — something that may be hard to find all in one pillow.

Of course, your own results may vary. There are lots of lists and recommendations out there from non-scientists that you can consult, too. The important thing is to pay attention to your own level of comfort while sleeping and pain when waking up.

As the authors of one pillow study observed, "many participants appear to have made poor pillow choices, as poor sleep quality, low pillow comfort, and waking symptoms were common." So if you're one of the many people who wake up achy, it may be due to your "poor pillow choice" — and it's probably time try a different pillow.

Either way, the Sleep Foundation recommends that you replace your pillow every two years. If you're like me, it's probably time to go shopping.